What are the best ways to eliminate bloating?
Stay hydrated, reduce intake of carbonated drinks, and avoid high-FODMAP foods that can ferment in the gut. Engage in light physical activity like walking after meals, take probiotics or peppermint oil capsules, and practice stress reduction techniques. Identifying and eliminating trigger foods is also essential for long-term relief.More from NIH: IBS
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Avoid Artificial Sweeteners
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Many artificial sweeteners, including aspartame and sucralose, can cause bloating and digestive distress. Avoiding diet sodas and sugar-free products can help prevent unnecessary gas buildup.
2
Limit Salt Intake
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High sodium intake can lead to water retention, which contributes to bloating. Choosing fresh, unprocessed foods and avoiding excessive salt in meals can help manage bloating.
3
Limit Dairy Products
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Many people have difficulty digesting lactose, leading to bloating and gas. Switching to lactose-free dairy or dairy alternatives can help reduce symptoms.
4
Avoid Sugar Alcohols
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Sugar substitutes like sorbitol, xylitol, and erythritol can cause bloating and digestive discomfort as they ferment in the gut. Checking ingredient labels on sugar-free products can help minimize intake.
5
Avoid Chewing Gum
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Chewing gum can cause you to swallow air, leading to bloating. Additionally, many sugar-free gums contain sugar alcohols, which can contribute to digestive discomfort.
6
Eat Probiotic-Rich Foods
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Probiotics help balance gut bacteria, reducing bloating caused by imbalances in the digestive system. Foods like yogurt, kefir, sauerkraut, and kimchi can aid in digestion and prevent excessive gas.
7
Practice Deep Breathing
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Stress and anxiety can affect digestion, leading to bloating. Practicing deep breathing exercises and relaxation techniques can help reduce digestive discomfort.
8
Avoid Eating Late at Night
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Eating too close to bedtime can slow digestion, leading to bloating and discomfort. Allowing at least two to three hours between your last meal and sleep can help prevent overnight bloating.
9
Eat Slowly
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Eating too quickly can cause you to swallow excess air, leading to bloating. Chewing food thoroughly and eating at a relaxed pace improves digestion and reduces gas buildup.
10
Exercise Regularly
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Physical movement helps stimulate digestion and prevents gas buildup in the intestines. Even light activities like walking or yoga can help release trapped gas and ease bloating.
11
Eat Smaller Portions
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Large meals can put stress on the digestive system, causing bloating. Eating smaller, more frequent meals allows for easier digestion and reduces discomfort.
12
Limit Carbonated Drinks
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Beverages like soda, sparkling water, and beer introduce excess gas into the digestive system, leading to bloating. Opting for still water or herbal teas can help keep the stomach calm.
13
Try Peppermint Tea
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Peppermint tea contains natural compounds that relax the digestive tract and help reduce bloating and gas. Drinking a warm cup after meals can be soothing for digestion.
14
Incorporate Fiber Gradually
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While fiber is essential for digestion, introducing too much too quickly can cause gas and bloating. Slowly increasing fiber intake allows the gut to adjust without discomfort.
15
Consume Ginger
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Ginger has natural anti-inflammatory and digestive benefits that help reduce bloating and gas. Adding fresh ginger to tea, water, or meals can support digestion.
16
Try Herbal Remedies
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Herbs like fennel, chamomile, and caraway have been traditionally used to ease bloating and gas. Drinking herbal teas or incorporating these herbs into meals can support digestion.
17
Limit Fried Foods
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High-fat foods take longer to digest and can contribute to bloating and sluggish digestion. Choosing healthier fats like olive oil and avocados instead of fried foods can improve digestion.
18
Use Digestive Enzymes
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Digestive enzyme supplements can help break down food more efficiently, preventing bloating caused by poor digestion. These may be especially helpful for individuals with lactose or gluten sensitivities.
19
Limit High-FODMAP Foods
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Certain foods, like onions, garlic, beans, and some dairy products, contain fermentable carbohydrates (FODMAPs) that can cause bloating. Reducing these foods may help ease digestive discomfort.
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Drink Water Regularly
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Staying hydrated helps prevent water retention and aids digestion, reducing the risk of bloating. Drinking small amounts throughout the day supports gut health and prevents constipation-related bloating.